DhuloPithoJiuJyanV2
Work and keep working
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| 3 | Pec Deck (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Face Pull | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Dumbbell Row | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| Superset | |||
| 7A | Incline Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7B | Tricep Pushdown (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| Superset | |||
| 8A | Overhead Tricep Extension (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 8B | Hammer Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 9 | Lateral Raise (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 10 | Shoulder Press (Machine) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| Superset | |||
| 11A | Preacher Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 11B | JM Press | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 12 | Cardio (Zone 2) | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| 2 | Leg Press | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 3 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 4 | Leg Extension | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 6 | Lying Leg Curl | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7 | Seated Calf Raise | 1 | 20–25 reps |
| 1 | 20–25 reps | ||
| 1 | 20–25 reps | ||
| 8 | Hanging Leg Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 9 | Cable Crunch | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 10 | Cardio (Zone 2) | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3B | Underhand Dumbbell Fly | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7 | JM Press | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 8 | Shoulder Press (Machine) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 9 | Lateral Raise (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 10 | Rear Delt Fly (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 11 | Cardio (Zone 2) | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| 3 | Pendlay Row | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4 | Lat Pulldown | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| Superset | |||
| 5A | Lat Prayer | 1 | 15 reps |
| 1 | 15 reps | ||
| 5B | Seated Row (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 6 | Bayesian Curl | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7 | Incline Hammer Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 8 | Bicep Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 9 | Rear Delt Fly (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 10 | Hanging Leg Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 11 | Cable Crunch | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 12 | Cardio (Zone 2) | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| 3 | Leg Extension | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 16–20 reps |
| 1 | 16–20 reps | ||
| 1 | 16–20 reps | ||
| 6 | Single Leg Hip Thrust | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7 | Seated Calf Raise | 1 | 20–25 reps |
| 1 | 20–25 reps | ||
| 1 | 20–25 reps | ||
| Superset | |||
| 8A | Reverse Wrist Curl (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 8B | Wrist Curls | 1 | 15 reps |
| 1 | 15 reps | ||
| 9 | Battle Ropes | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 10 | Cardio (Zone 2) | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 1 | 5 reps |
| 1 | 5 reps | ||
| 3 | Lateral Raise (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Hang Snatch | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Rear Delt Fly (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6B | Tricep Pushdown (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| Superset | |||
| 7A | Hammer Curl (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7B | JM Press | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 8 | Hanging Leg Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 9 | Cable Crunch | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 10 | Cardio (Zone 2) | 1 | 20 min |
Common questions
Yes, DhuloPithoJiuJyanV2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 170 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DhuloPithoJiuJyanV2 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DhuloPithoJiuJyanV2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
